Plus+ Women's July-Aug 2015 Issue

E SU IS `S EN M W O

WHAT YOU SHOULD KNOW

About the 3 stages of pregnancy

Jul–Aug 2015

Our

Get your Prenatal Yoga Guide inside!

5 mothers

soon-to- be SHARE THEIR STORIES AND TIPS

EXCLUSIVE INTERVIEW WITH:

Dr. Hjh Martina Dato Seri Paduka Hj Kifrawi USD $3.99 GBP £3.49 BND $5.00

EDITION

THE GOOD, THE BAD AND THOSE LIES IN BETWEEN

WHAT TO EXPECT WHEN YOU’RE EXPECTING YOUR SECOND CHILD

BRUNEI

The Myths of Breast Feeding

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6 +Content

WHAT HAPPENS

TO YOUR HORMONES

BEFORE DURING AND AFTER PREGNANCY

+Health 6 What happens to your hormones before, during and after pregnancy The more you know about them, the easier it will be to handle these changes 10 Understanding the three Pregnancy stages How your body and baby evolve over 40 weeks of pregnancy 14 Nutrition during pregnancy Eating for two is not a free pass for unhealthy foods 17 The benefits of KEEPING fit during pregnancy Why working out is safe and recommended FOR pregnant women 21 Prenatal Yoga With Nora Abdul Rahman

2 PLUS Jul–Aug 2015

52 52 One of the Best Reasons to Breastfeed: It Reduces the Probability of Breast Cancer

54 The Myths about Breastfeeding Find out The Fact from The Fiction in Our Guide to Some of The Most Common Concerns

Jul–Aug 2015

28

26

26 Prenatal Yoga and Pregnancy with Nishara Sayer Preena

28 The Beauty of A Second Pregnancy with Dr Hjh Martina Dato Seri Paduka Hj Kifrawi

42

35 35 The Beauty of Pregnancy with Shazwani Samat

42 The Beauty of Pregnancy with Naila Ibrahim

+Focus 47 10 practical pieces of advice for new mums Becoming a mother for the first time doesn’t have TO FEEL overwhelming

+Fitness 50 Exercising whilst Pregnant Ensure you find the appropriate level for maximum results WITH MINIMUM RISK for both YOU and YOUR baby

38 38 The Beauty of Pregnancy with Ho Mei Hui

PLUS 3

Jul–Aug 2015

+Publisher Info

Dear readers,

W

elcome to our latest edition dedicated to women’s health, where this month we have a special edition dedicating our coverage to that uniquely special time in life, namely being pregnant.

We feature interviews with five mothers at different stages of their pregnancies, who share with us their personal experiences, both the good and the not so good, as well as offering some helpful strategies and tips for all mothers-to-be out there.

Our fitness section this month takes a look at the important health benefits—both for mother and baby—of exercising during pregnancy. Not only can it help alleviate some of the more unpleasant effects of pregnancy, but keeping your fitness up can have benefits for child birth too. We also have a handy guide to the different types of exercise and which are the more appropriate to perform whilst carrying a child.

In our health section, we study the three stages of being pregnant and

how both the mothers and baby’s bodies evolve along the course.

Hormones of course play a major part in both getting pregnant and in helping the baby develop, so we take a look at what they are and what roles they play.

Eating healthily is especially important whilst being pregnant, so we cover the foods that should be avoided and the ones that provide the best nutritional benefits. There’s never a better time to throw out the junk food and start eating a proper balanced diet!

Finally, we take a look at the next stage, after baby is born, with answers to some of the questions and myths surrounding breast-feeding, as well as the health benefits to the mother.

Don’t forget you can follow us for the latest updates @PlusBrunei on Facebook and Instagram where we post behind the scenes pics and sneak peeks of upcoming features.

Thanks again and happy reading.

Simon Keller & the Plus Team

+Supported by: Ministry of Health (Brunei Darussalam) Ministry of Culture, Youth and Sports (Brunei Darussalam) Health Promotion Centre (Brunei Darussalam) Fitness Zone Royal Brunei Airlines Progresif Cellular Sdn Bhd

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Email it to  plusbrunei@gmail.com

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+Publisher Nexploit Services

+Senior Copy Editor Mohd Aslan Abdullah

+Editor-At-Large Simon Keller

+Photographer Jerome Wong Lily Bong

+Feature Naila Ibrahim Ho Mei Hui Nishara Sayer Preena Hjh Martina Dato Seri Paduka Hj Kifrawi Shazwani Samat +Creative Designer Oleh Melnyk Anna Thien John M. Rey

+Contributors King Seh Horng Nursadiqin Misir Anna Aziz Shelley Ann Busque Lily Bong Joanna Kwan Nora Abdul Rahman Quak Yin Yin Maureen Fletcher

All rights reserved.

Neither this publication nor any part of it may be reproduced, stored in a retrieval system, or transmitted in any form of by any means electronic, mechanical, photocopying, recording or otherwise, without the permission of Nexploit Services. Where option is expressed it is that of the author and does not necessarily reflect the editorial views of the publisher or Plus.

All information in Plus is checked and verified to the best of the publisher’s ability, however the publisher cannot be held responsible for any mistake or omission enclosed in the publication.

4 PLUS Jul–Aug 2015

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+Health

WHAT HAPPENS TO YOUR HORMONES

BEFORE DURING AND AFTER PREGNANCY

THE MORE YOU KNOW ABOUT THEM, THE EASIER IT WILL BE TO HANDLE THESE CHANGES

6 PLUS Jul–Aug 2015

Health+

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Jul–Aug 2015

+Health

W

e’ve all heard stories about crazy mood swings and weird cravings in pregnant mothers-to-be. Most folklore would have us believe that these dramatic behavior changes are down to the stress of preparing for motherhood, but the truth is most of these transformations have a more fundamental biological cause — the pregnancy hormones.

In this article we take a look at what these hormones are, their purpose and what their influences are before, during and after pregnancy.

CHANGES IN HORMONES START BEFORE CONCEPTION Morning sickness is the most common side effect of pregnancy and it is directly linked to the HCG hormone. As you enter the second trimester, HCG levels decrease and morning sickness becomes less frequent.

Hormones are signaling molecules that run through the bloodstream, carrying messages from one body part to another. They regulate various body functions and also recognise emotional triggers, which can cause us to cry, laugh or have sudden mood changes.

It’s the changes in these different hormone levels that essentially disrupt the neurotransmitters that regulate your mood, so causing the emotional swings that many experience around the time of the menstrual cycle or when preganant.

The hormonal and physiological changes during pregnancy are unique in the life of a woman.

The body starts changing after conception and hormones are the ones helping it adapt to a lifestyle that will allow a new life to be sustained growing inside for the next 9 months.

Luteinizing hormone (LH) and follicle stimulating hormone (FSH) are the first contributors to these changes. Although they are inactive during pregnancy itself, if it weren’t for them, a woman wouldn’t be able conceive. LH and FSH are prduced by the pituitary gland in the brain and

8 PLUS Jul–Aug 2015

are in charge of maturing the ovaries early on in life. During puberty, they regulate the menstrual cycle.

At the beginning of the cycle, FSH stimulates the egg-bearing follicles in the ovaries, to start producing estrogen. Estrogen takes control over both FSH and LH, shutting down the further secretion of FSH and uses LH to burst these follicles and release an egg. The egg will make its way down the fallopian tubes, to await for the arrival of sperm. If this occurs, it’s the beginning of conception; otherwise the egg will be flushed out of the body at the time of the monthly period.

THE INCREASED PRODUCTION OF HCG SIGNALS PREGNANCY After conception, human chorionic gonadotropin (HCG), estrogen and progesterone become the main pregnancy hormones, so it’s safe to consider them your natural caretakers of your baby.

You may have never heard of HCG before, but the moment you took a pregnancy test which tested positive, you witnessed it in action. HCG is produced by the cells which later form on the placenta. It regulates the ovaries’ activity, telling them to shut off the process of maturing an egg every month, once you become pregnant. During the first 10 weeks, your HCG levels increase at a 50% rate per day. This is the reason why a high concentration of Human Chorionic Gonadotropin in the urine can be used as an indicator for pregnancy.

Also on the rise during the first trimester, estrogen helps out the uterus and placenta, improving vascularization and the transfer of nutrients from the mother to the developing baby. In fact, a woman produces more estrogen during one pregnancy than throughout the rest of her entire non-pregnant life!

As a side effect, most women can experience nausea, vomiting and headaches during this time.

In the second trimester, estrogen plays a major role in the development of the milk duct, as well as in development of the fetus, with several organs and bodily systems being triggered into forming by

its presence. If you experience an increased appetite, this is also estrogen’s way of making sure you are getting enough nutrients to sustain your own body as well as for your baby.

Progesterone is another hormone produced early in the pregnancy.

In the first trimester, its levels rise exponentially, causing internal structures to increase in size, allowing the body to accommodate the growing fetus. Progesterone also plays an important role in the immune system, helping the body accept the foreign DNA forming inside it (the baby). Side effects of these changes may include heartburn, belching and constipation.

Other important pregnancy hormones are oxytocin, which stretches the cervix, preparing it for birth, and prolactin, which has a calming effect during pregnancy and also prepares the breast tissues for preparing milk.

COPING WITH HORMONE CHANGES AFTER CHILDBIRTH After childbirth, the levels of all pregnancy hormones fall back in place, causing a series of changes in the body. The drops in progesterone levels helps the womb shrink back to a non-pregnant size and blood circulation returns to normal, as it no longer needs to sustain both the mother and the baby.

In some women, these dramatic changes in hormone levels can naturally cause feelings of depression, which can be exacerbated when also having to cope with the associated change in lifestyle, having a new life to look after. The good news is that severe postnatal depression is rare and can be overcome with help and support from family, friends and professional medical help.

DID YOU KNOW? Each year, 3.5 million people are diagnosed with skin cancer in the United States. It is estimated that in 2015, more than 50 million people will suffer from this condition. An approximate 75% of skin cancer deaths are from malignant melanoma.

+Health

HOW YOUR BODY AND BABY EVOLVE OVER 40 WEEKS OF PREGNANCY

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Health+

A typical pregnancy spans over a period of 40 weeks.

The stages of pregnancy are divided into three trimesters, based on the development of the baby. During this time the soon-to-be mommy’s body undergoes a series of changes which are linked directly to the life growing inside her womb.

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Jul–Aug 2015

+Health

HOW YOUR BODY CHANGES IN EACH TRIMESTER T

he first trimester of pregnancy lasts between the first and twelfth weeks. During this time your whole body begins to change, once your levels of pregnancy hormones increase, and you will start to notice the early symptoms of pregnancy: tiredness, mood swings, swollen breasts, morning sickness and changes in appetite.

As the weeks go by, you will gain weight, which is a good sign that everything is going according to plan and your baby is growing. Your body will need much more nutrients to sustain both you and the pregnancy, so make sure you eat plenty and healthily.

The second trimester lasts from week 13 to week 28 and most soon-to-be moms find it easier than the first one. Symptoms like nausea and tiredness recede, but new, more noticeable changes occur in your body.

Your abdomen expands, allowing the baby to grow, which in return may cause

some discomfort and back pain.

You will notice your skin darkened in some areas (most commonly the cheeks, nose and forehead) and stretch marks will appear on the skin on the abdomen, breasts and thighs.

Despite all these inconveniences, you will experience a change that’s worth the sacrifice: your baby will begin to move!

The last trimester is between the 29th and the 40th weeks and it’s the last stage of pregnancy. As the baby gets bigger, it will put even more pressure on your frame, making even the most basic daily activities harder to perform.

You may notice a shortness of breath and swelling of the face, ankles and fingers. Your breasts will become tender and they may leak colostrum, a pre-milk liquid produced by the mammary glands.

The most noticeable of symptoms will be the contractions, which can occur as early as 2 to 3 weeks before labour begins.

Staying hydrated is essential during pregnancy. The body needs lots of water to absorb nutrients more efficiently and deliver them to the foetus. In addition, you will lose higher amounts of it when using the toilet, as a result of the uterus expanding onto the bladder.

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Health+

DID YOU KNOW? A little less known fact about newborns is that they have more bones than adults do (around 300, in comparison with 206 in an adult). During growth, a third of these will fuse together.

Similarly, newborn babies cannot cry as they cannot produce sufficient fluid from their tear ducts, until they are around 1 month old.

YOUR BABY’S DEVELOPMENT IN EACH PREGNANCY STAGE I

t may come as a surprise, but your physician will count the 40 weeks of pregnancy before conception actually occurs. The fertilization of an egg typically occurs 2 weeks after your last menstrual cycle begins.

Within the third week, the fertilized egg (known as the zygote) will travel down the fallopian tube and into the uterus. Here, it will begin grow gradually, forming the embryo. It is this stage when the baby’s brain, spinal cord, heart and other organs form.

By the middle of the first trimester, the baby’s head develops rapidly and the eyes become visible. The limbs grow longer and the fingers

and toes begin to form. At the end of the 13th week, the fetus will weigh about 14–15 grams.

Although the genitals are formed within the first trimester, it’s only after 14 weeks of development that the baby’s sex becomes apparent. By this time, the fetus weight has tripled. It’s during the 15th week that skeletal system starts to form and bones become apparent.

Ten weeks later, near the end of the second trimester, the baby will already respond to your voice with tiny movements, its fingernails will appear and its weight will typically be approaching 1kg.

The last trimester lasts from week 28 to week 40. During this time, your baby’s eyes will open, the bones are fully developed and the nervous system matures to the stage where it can control body temperature.

Meanwhile the mother’s placenta will provide antibodies for the soon-to-be newborn. At this stage, the baby is already 18 to 20 inches tall and typically weighs approximately 3kg.

After around 40 weeks, the pregnancy stages end and the process of giving birth takes over. The baby is fully developed by now and ready for delivery. If you’re a first-time mom, the active labour phase may take 8 to 10 hours before the baby arrives.

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+Health

NUTRITION DURI NG PREGNANCY EATING FOR TWO IS NOT A FREE PASS FOR UNHEALTHY FOODS

G

iving life to a new human being is not an easy mission and you will have to adjust your lifestyle to accommodate the pregnancy. Aside from getting more sleep and avoiding overly stressing the body, you will need to adjust your diet, so that both you and your baby receive the nutrients they need.

When you become pregnant, your body undergoes major transformations, in order to sustain your daily activities and the developing fetus.

Your nutrition plan will need larger amounts of protein, minerals and vitamins — and for safety, you will need to avoid certain foods.

SOME FOOD GROUPS WILL JUST HAVE TO GO Gaining weight during pregnancy is both normal and expected. The extra water and amniotic fluid alone will add about 15–20 pounds to your normal weight.

Experts are agreed on the following items that you’ll just have to drop off your groceries list whilst pregnant: alcohol, caffeine, unpasteurized milk, raw seafood, raw eggs, undercooked meat and unpasteurized cheese.

Giving up these foods for the next 9 months (plus a few extra months of breastfeeding) can be upsetting, but the truth is, this is a great opportunity to switch to an overall healthier diet. Your body and your baby will thank you later.

14 PLUS Jul–Aug 2015

Unpasteurized milk & milk products can contain listeria, whilst raw eggs and products made with them may have salmonella, two types of bacteria that can be life-threatening for you and your baby. Raw or undercooked meat can become a breeding ground for toxoplasma, another extremely dangerous bacterium. The same goes for some raw or undercooked seafood — especially sushi and shellfish — which can be a source of harmful parasites and bacteria.

Last but not least, alcohol and caffeine: alcohol is notorious for causing serious birth defects, while caffeine can adversely increase the risk of miscarriage. Be careful as caffeine doesn’t just mean coffee — it can be hidden in large quantities in certain teas, fizzy drinks, energy

water and is a natural part of the cocoa in chocolate.

GO GREEN: EAT LOTS OF VEGGIES AND FRESH FRUITS If you are used to unhealthy highcarb diet of rice and noodle based dishes, accompanied by fried meats and treats, then think about replacing some of these items with a higher proportion of fresh produce, to ensure you and your baby obtain the correct balance of nutrients you need.

Leafy green vegetables, green beans and peas are a great source of B vitamins, including vitamin B9 also called folate. Folate has been shown to drastically reduce the risk of preterm delivery. During the first

Health+ it, important organs such as the brain and heart risk abnormal development.

Lean meat, poultry, eggs and fish are great sources of natural protein.

Fish is an option and it also contains omega-3 fats, which promote brain development. If you’re a vegetarian, you can substitute those with dried beans, peas and peanut butter.

MAKE SURE YOU GET ENOUGH IRON During pregnancy, your blood volume expands in order to supply both yourself and your growing baby. Iron is used to produce hemoglobin, a protein found in red blood cells, which is used to carry oxygen to your tissues.

A lack of iron leads to fatigue and increases the risk of preterm delivery.

Lean red meat, fish and poultry are great sources of iron. If you prefer a vegetarian diet, then eat lots of soybeans, lentils, black-eyed peas, broccoli and quinoa.

At the same time, vitamin C is required to absorb iron more efficiently, repair tissues and rejuvenate the skin. In pregnant women it’s also a great way to prevent morning sickness. Fresh citrus, such as oranges, lemons, limes and grapefruits are rich sources of Vitamin C.

WATER trimester, it is one of the most important nutrients for a newborn, and it naturally occurs in foods such as chives, broccoli, beets and avocado.

in being essential for the baby’s skeleton to form. It also helps the muscular, circulatory and nervous systems run normally.

Whole grains are high in fibre and nutrients, including vitamin E and selenium. Vitamin E protects cell membranes throughout the body, which is essential during pregnancy when the cells of the baby multiply at a hasty rate.

Consuming dairy products such as cheese and milk are a great way to get enough calcium, but always make sure the labels read “pasteurized”, to avoid any unwanted bacteria from getting into your body and endangering the baby. Calcium also naturally occurs in other foods such as white beans, kale, oranges and almonds.

CALCIUM IS ESSENTIAL FOR STRONG BONES Getting lots of calcium during pregnancy is mandatory, especially in the second and third trimesters. Calcium strengthens your bones, allowing your body to sustain the extra pressure your baby puts on it, as well of course

YOUR BODY NEEDS LOTS OF PROTEIN Protein is crucial for the growth and development of the fetus during the second and third trimesters. Without

Last but not least, as a soon-to-be mom, you will need to drink lots and of water. Water is essential to maintain healthy blood cells and keep the body hydrated.

Drinking lots of water helps you absorb nutrients better and also prevents certain unpleasant side-effects of pregnancy, such as constipation and hemorrhoids. Moreover, the mammary glands use water to start producing breastmilk for your offspring.

DID YOU KNOW? Dietary supplements alone cannot replace a healthy diet. Over-thecounter vitamins and minerals are meant to complete your pregnancy nutrition and not replace your daily intake of natural nutrients taken from fresh fruits, vegetables, dairy products and meat.

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Fitness+

THE BENEFITS OF KEEPING FIT DURING PREGNANCY WHY WORKING OUT IS SAFE AND RECOMMENDED FOR PREGNANT WOMEN

I

f you’re already a mom, you’re no doubt familiar with the struggles of losing the extra weight gained during pregnancy. You may also have seen in magazines those celebrity mothers, who apparently manage to effortlessly shed those extra kilos, flaunting a flawless body just weeks after giving birth!

Well they invariably have a secret — they know that losing the baby weight is a lot easier if you’re already fit before getting pregnant — and if you continue to work out as the baby develops inside your womb. The fact is that keeping your body strong and supple, throughout your pregnancy, makes it a lot easier to get back into shape after the baby is born. It’s also better for baby too!

is one of the best things you can do for your body and overall wellbeing.

Too often we tend to see pregnancy as a “holiday” in which we no longer have to pay attention to what we eat or how much we exercise, as we turn into moms.

We’re no longer “just women”, we feel special and more important because inside of us a tiny human is growing, but these wonderful feelings should not interfere with our health.

DURING PREGNANCY, A LITTLE EXERCISE GOES A LONG WAY

The sudden changes in your body during the first trimester, with symptoms such as morning sickness, can often dissuade you undertaking any exercise, so it’s important to only do so when you are comfortable. In the first trimester it’s generally recommended, and widely accepted, that it is better to act with extra care and caution, until the baby is stable.

Maintaining a healthy lifestyle during pregnancy and staying active

However, that doesn’t mean it’s an excuse to turn into a

CONTRARY TO POPULAR BELIEF, EXERCISING DURING PREGNANT DOES NOT CAUSE DAMAGE TO THE BABY AND DOESN’T INCREASE THE RISK OF MISCARRIAGE. BABIES WHOSE MOMS ARE ACTIVE ADJUST FASTER TO LIFE OUTSIDE THE WOMB AND ARE MORE LIKELY TO HAVE A HEALTHY BODY COMPOSITION AND LOWER BODY FAT PERCENTAGE AT BIRTH. couch potato after you become pregnant, even if you feel nauseous and tired — exercise can actually help alleviate these symptoms and even a little exercise can go a long way.

If you already live a healthy lifestyle and regularly work out, then it’s time to make some adjustments to accommodate your pregnancy, as your body will allow. Prenatal exercise won’t always be fun, and there will be times when you just don’t feel you want to even start a class — yet a little workout will work wonders and help reenergize your body.

This can be the time to invest in some home workout videos, so you can exercise at your convenience and comfort.

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+Fitness

BETTER FOR YOU, BETTER FOR BABY

P

renatal exercise makes the side effects of pregnancy less unpleasant, and can reduce instances of nausea, constipation, leg cramps, swelling, water retention and back pain. As with any form of exercise, it can raise your mood as it improves your self-confidence and self-esteem, helps you keep in shape better and keeps your energy levels higher.

Staying healthy minimizes the risks of other conditions, such as raised blood pressure and associated risks of developing diabetic symptoms, as well as preeclampsia, one of the top causes of premature birth. Keeping fit during pregnancy can ensure that you have strong abs and a healthy cardiovascular system, both important when it comes to the exertions of labour. The higher your fitness level, the more likely you are to have a shorter delivery.

If you already have a fitness regime, then it is a lot easier to

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continue on after you have given birth, helping you shed the extra weight gained during pregnancy and get your body back to its previous state.

Plus of course exercise increases blood flow to the skin, maintaining that healthy pregnancy ‘glow’.

Research has also indicated that the fitness of mothers-to-be can directly affect the developing baby, where those born to prenatal exercisers have more efficient hearts than those of non-exercises, with this higher cardio fitness level lasting into their later life. Children born to fit mothers also tend to have less body fat and have improved neurobehavioral development.

As ever, whether you are new to exercising or a seasoned gym attendee, always seek the advice of a qualified medical professional to advise on what’s best for you and for baby.

HAVING A BODY FAT PERCENTAGE OF LESS THAN 12% OR OVER 3035% CAN IMPAIR OVULATION AND MAKE IT MORE DIFFICULT TO GET PREGNANT. THUS, IF YOU’RE TRYING TO HAVE A BABY, DO YOUR BEST TO MAINTAIN A NORMAL LEVEL OF BODY FAT. YOU WILL HAVE ENOUGH TIME TO LOWER YOUR BODY FAT PERCENTAGE AND GET SLIMMER AFTER YOU GIVE BIRTH, BUT PRIOR TO THIS EVENT AND DURING PREGNANCY, IT IS RECOMMENDED TO AVOID LOWERING THE AMOUNT OF BODY FAT TOO MUCH.

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Fitness+

PRENATAL YOGA WITH NORA ABDUL RAHMAN

How is prenatal yoga different from a normal yoga class?

for giving birth (e.g. ** Positions squatting)

Prenatal is no different from a normal yoga class, it still holds the fundamentals of yoga, but with variations to accommodate a mother’s growing belly.

** Postural alignment ** Breathing for labour ** Pelvic floor exercises ** Time to talk to other women

What does a typical prenatal class include?

** Relaxation ** Hip opening ** Leg strengthening

What are the fundamental precautions a mum-to-be should consider during a prenatal yoga class?

1. Listen to your body and understand what you can

achieve — ask for a variation of a pose if it does not feel comfortable.

2. Keep yourself hydrated and visit the toilet as frequently as you wish.

3. After 12 weeks, avoid lying postures.

4. After 35 weeks, avoid unsupported squatting.

5. Practice regularly to maintain strength and agility.

6. Don’t be afraid to ask questions.

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+Fitness

1

BREATHWORK — LYING DOWN WITH PILLOW SUPPORT Instructions: With pillows supporting, lie 45 degrees to the floor, with legs on the mat. Stay for 20 breaths; be fully aware of the breath as you inhale and exhale. Make breaths longer and consistent.

Benefits: Calms the nervous system, allowing time to relax and feel the connection between your body, your baby and your breath.

2

SIDE REACHES IN EASY SEATED POSE

Instructions: With legs crossed at the shins, sitting tall. Inhale lift right arm up, exhale side bend towards the left. Stay for one breath, release with an exhale. Repeat to the other side.

Benefits: Stretches and opens the sides of the body and creating space for baby.

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Fitness+

3

LEG LIFTS IN CAT POSE

Instructions: On all fours, ensure knee directly below hips. Arm should be straight with wrist under elbow and shoulders. Fingers spread apart. Gaze forward.

Extend right leg to the back of the mat, lift right foot off the mat parallel to the floor. Hold for 3 breaths.

Release back into cat pose, then repeat other side.

Benefits: Strengthens mother’s lower back and legs. This pose helps create space for the baby in the womb.

4

LUNGE LIZARD POSE

Instructions: From the cat pose, step the right foot forward placing it outside the right hand, keeping hands and back knee to the floor. Stay 3 breaths. Then repeat other side.

Benefits: Creates opening in the hips which helps in process of birth, lengthens hip flexors and creates more room for baby.

Can also alleviate sciatica.

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+Fitness

5

PUPPY POSE

Instructions: On all fours, ensure knees are below the hips.

Walk hands towards the front of the mat, ensuring hips don’t go forward, with forehead resting on mat, whilst avoiding overarching the lower back.

Benefits: Opens the shoulders, plus forehead on floor encourages state of mental quiet.

Opens the shoulders

6

L SHAPE WITH WALL

Instructions: Facing the wall, with feet wider than hips, bend from the hips and place both hands on the wall so that the spine is parallel to the floor and that the hips, knees and ankles are aligned. Soften shoulders and chest, keeping pressing against the wall with hands Benefits: Stretches legs and release lower back tension. A wonderful chest and shoulder opener.

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Fitness+

7

TREE WITH WALL SUPPORT

Instructions: Come into tree pose, standing on right foot, then slide left foot so it is resting on the side of the right calf.

Draw the left knee to the side facing the wall. Lift right arm up and side bend towards the wall.

Benefits: Strengthens the legs, opens the hips, side stretches release tight muscles on the sides of the body.

8

WARRIOR ONE

Instructions: Standing at the top of the mat, step left foot back, feet flat on mat. Bend right legs so that the knees are in one line with the ankle.

Lift both arms up, hold pose for 3 breaths. Repeat to other side.

Benefits: Strengthens legs and opens hips.

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+Life Inspired PRENATAL YOGA AND PREGNANCY WITH

NISHARA SAYER PREENA What was your first reaction when finding out?

Did you start any form of exercise whilst pregnant?

Completely overwhelmed! We were both shocked to be honest because my husband and I hadn’t planned for it but Alhamdulillah it was definitely a pleasant surprise.

I started prenatal yoga in my 2nd trimester after a friend of mine introduced me into it. Best advice ever! It’s a great way to be connected with your mind, body and soul and it definitely helps you relax and sleep better at night.

Once a week I attend the classes and I try to do a bit of stretching and breathing exercises at home.

It is definitely a beautiful journey… Just enjoy it and Inshallah everything will be fine. There’s lots of useful information on the web and apps to download with super useful forums, which have helped me a lot and you can learn so much too.

How is interacting with your baby going?

Any message you would like to share:

To be honest it can feel strange to talk to your belly at times, so most of the time I just rub my belly and recite a prayer. Besides that, I also have fun tickling it to get the baby to kick, works all the time!

I’d like to take this opportunity to thank everyone who has genuinely been there for me throughout this pregnancy and who has gone out of the way to make it special.

I’d also like to thank my and my husband’s families for giving me all the support and care one could ever ask for. A special thanks to my amazing mom, whose been taking care of me and making sure that I eat right and I am always at comfort.

Have you enjoyed being pregnant?

Every single moment of it! The feeling of bearing someone inside you is indescribable, and also the special treatment you get from everyone around you is pretty awesome too.

What has been the hardest part about being pregnant so far?

I was one of the very few lucky ones who didn’t have to go through morning sickness or other difficult pregnancy symptoms however the hardest part for me was getting heartburn, which started midway through my 2nd trimester. I’m in my 35th week now and starting to feel the little aches and cramps, but I try my best to stay active and positive.

What’s been your most unforgettable moment so far?

Probably during the first ultrasound when we first saw our little angel. It was very emotional for both my husband and I. Definitely one of the best moments we’ll always cherish in our hearts.

26 PLUS Jul–Aug 2015

What changes are you making at home to prepare for the arrival of your child?

Not much of a change but just extra baby furniture: We’ve set up a nice little baby corner in our room with the cot, cupboard and wall decals and also got ourselves a swing basket to feed the baby in.

What’s the best advice you have received so far?

The best advice given to me is to enjoy all the freedom you can now because apparently all the freedom will be thrown out the window once the baby comes, so

go to the movies, sleep in more, enjoy date nights and alone time with hubby and make sure you pamper yourself!

And the most important person I’d like to thank is my dear husband, who has been nothing but amazing. Thank you for being so patient and caring, I know it gets scary at times and we’re both learning but I want you to know that I appreciate everything you do for me and you’re doing a really good job, so don’t underestimate yourself. 

Life Inspired+

FEATURING: NISHARA SAYER PREENA PHOTOGRAPHY: JEROME WONG

Full name

Nishara Sayer Preena

Age

27

Occupation

Mechanical Engineer

Current trimester of pregnancy

3rd Trimester

First experience of baby kicking

23rd Week

Expected delivery

July 2015

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Jul–Aug 2015

+Life Inspired

THE BEAUTY OF A SECOND PREGNANCY WITH

DR HJH MARTINA DATO SERI PADUKA HJ KIFRAWI 28 PLUS Jul–Aug 2015

Life Inspired+

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Jul–Aug 2015

+Life Inspired

What was your first reaction when finding out?

How have you been interacting with your baby?

Very happy and grateful, of course.

I talk to the baby a lo and also get my 3 year old daughter to also speak to her, so she will get used to the idea of having a sibling

As this is not your first child, how has this pregnancy been in comparison to last time?

This is my second pregnancy and honestly this has been harder on me compared to when I was having my daughter. Even little things like seeing Instagram, or looking at fried food would make me queasy, which I never had the first time around!

My first trimester pregnancy symptoms have included nausea, sinus congestion (not being able to take my normal medications for allergies), as well as general tiredness, sleepiness and headaches. I ensured I ate regularly so that my stomach was neither empty too full, otherwise the morning sickness (more like whole day sickness) would begin.

What has been your most unforgettable moment during pregnancy?

I always look forward to every ultrasound appointment where I can see my baby’s heartbeat and see my baby grow.

Have you changed your diet or had any unusual cravings?

First trimester was hard for me as I was very fussy, certain food or smells made me sick or queasy, but now I’m slowly trying to eat healthier — more vegetables and also trying to reduce sugar-containing food, as that was the only thing I could eat during the first term.

Have you been working out regularly during your pregnancy?

Honestly, during my first trimester I did zero workout, main reason was due to my constant tiredness, sleepiness and never-ending nausea.

All I wanted to do was sleep and laydown. I’m waiting for those symptoms to subside so I can begin my 30 minute /day, 5 times a week of physical activity. I am looking forward to settling in to the second trimester which is the best part.

30 PLUS Jul–Aug 2015

Is your daughter excited then that she will be having a younger sibling?

Yes, she is. She is willing to give her pillow and bed to her younger sibling, and also says “mummy can carry this baby, but cannot carry other babies” (she gets jealous when I carry other babies).

What changes are you making in your home to prepare for the arrival of your child?

We are planning to renovate the house soon, so there will be more space, but otherwise, the baby will get hand me down furniture from his/ her big sister.

What advice would you give to other women about pregnancy?

For morning sickness, try eating small regular meals, rather than the normal 3 big meals and get as much fruits and vegetables in (if you can tolerate them) for the nutrients. Also it is important to drink enough fluids, especially if you are vomiting. Some regular exercise is also beneficial to keep your strength up — and make sure to attend every clinic check-up as it is important for you and your baby.

Having already had your first child, what advice have you give for first time moms?

Definitely get your baby bag ready and packed earlier, as not all babies will come at 40 weeks, some will go to labour earlier. Get enough rest and sleep when you can now, because as soon as the baby pops out, there will be very little time to rest. And remember for most of us labour hurts!

Be ready, you can talk to your healthcare provider in advance on the different types of pain management that may be available to you. 

Life Inspired+ Any final message you would like to share: I would like to thank my husband and family for tolerating me when I was being a fussy-eater, tolerating my mood swings. I would like to thank my colleagues, bosses for understanding when I had to miss work to go to my clinic appointments, lastly I would like to thank my doctors who has been looking after me splendidly.

Full name

Dr Hjh Martina Dato Seri Paduka Hj Kifrawi

Age

31

Occupation

Medical Officer

Current trimester of pregnancy

2nd Trimester

Expected delivery

December 2015

FEATURING: DR HJH MARTINA DATO SERI PADUKA HJ KIFRAWI PHOTOGRAPHY: JEROME WONG BRAND: COCO ONO MATERNITY AND NURSING TOP BY MOTHERS EN VOGUE BRAND: SOFT LEGGINGS BY 9 MONTHS

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Jul–Aug 2015

Life Inspired+

FULL NAME: SHAZWANI SAMAT / AGE: 28 / OCCUPATION: PRODUCTION TECHNOLOGIST CURRENT TRIMESTER OF PREGNANCY: 2ND TRIMESTER WHEN WAS YOUR FIRST BABY KICK: AROUND 19 WEEKS / EXPECTED DELIVERY: NOVEMBER

PLUS 35

Jul–Aug 2015

+Life Inspired

Husbands play a big role in providing with everything they can to keep the new mummy well rested and comfortable :) Share with us how you found out that you were pregnant?

When I missed my period (mine's pretty regular), and waited another week just to be sure. I was in Holland for work when I used the pregnancy test. The results explained the headaches and flu I was experiencing — I thought it was the weather — haha!

How has your pregnancy gone so far?

I had morning sickness all until my 18th week, but managed it by taking frequent meals and resting a lot. It took a toll at one point but I kept thinking that the more I'm sick, the more baby is actually

OK. Apart from that I am enjoying being pregnant.

What’s been your most unforgettable moment during pregnancy?

It of course has to be listening to baby's heartbeat and watching the baby swim inside me.

How you been undertaking any form of prenatal exercise?

I heard about yoga on Instagram and from friends, so I began prenatal yoga since my 13th week. My objectives were met after learning some positions which have helped strengthen my muscles and back. I have been going once a week and also trying exercises at home.

What interactions have you being having with your baby?

I tell the baby when it's time to go to bed, turn off the lights (to get us all started in a routine) and recite prayers for the baby to keep him/ her safe and calm.

What advice would you give other women about this time in their life?

Expect the morning sickness and the need to sleep a lot and the mood swings. But all these are

36 PLUS Jul–Aug 2015

signs that you baby is growing with the increased hormones in your body. Husbands play a big role in providing with everything they can to keep the new mummy well rested and comfortable :) Do take some form of exercise to keep yourself strong and go for any labour workshop to raise birth awareness. These preparations are essential for when that time comes.

Don't worry so much about the changes, or sick you're going to be, or how the actual birth is going to go. Be strong and enjoy being pregnant, for it is the only time you can eat all you want — within moderation of course. Being pregnant is a gift that we are so lucky to have.

Enjoy the adventure!

And final message you would like to share?

I would like to thank my husband for being my comfort and security, as well as my vending machine for my cravings! Our journey has only started.

Being blessed with being pregnant is truly god's gift. For mothers- to be, enjoy the day to day experience and the upcoming adventure… 

+Life Inspired

Full name

Ho Mei Hui

Age

30

Occupation

Accountant

Current trimester of pregnancy

Final trimester

First experience of baby kicking

Just after the 20th week

Expected delivery

July 2015

38 PLUS Jul–Aug 2015

Life Inspired+ THE BEAUTY OF PREGNANCY WITH

HO MEI HUI What was your first reaction when you found out?

massages from the husband more often now. Haha!

Both my husband and my reaction were the same. We were both shocked and speechless; you should have seen our faces! Haha! Don’t get me wrong, we don’t have any regrets but both of us are at a stage where so much is happening in our lives; starting a family would be our long term goal. To be honest, he took this news better than I did. But eventually everything falls into place perfectly and we’re really looking forward to the baby’s arrival.

Have you had any food cravings along the way?

Have you enjoyed being pregnant?

Absolutely, it’s a fantastic experience to be able to experience all stages of the baby’s movement. This is also a stage in life where you don’t have to worry about the amount of food intake and just focus on getting a healthy and balance diet for the sake of the baby, with occasional temptations sneak-in in between of course! Fortunately, I didn’t suffer from any major morning sickness at all during the first trimester, all I got was a bit light headed during the early evening. However, that’s nothing a little nap won’t help.

What has been your most unforgettable moment so far?

It’ll be the first time we did the ultrasound scan. Although we can only see a bean shaped bub within the womb, but that’s when reality sets in that we’re really expecting a child. The ‘first picture’ of the baby have since been framed and sitting proudly at home.

And the hardest part about being pregnant?

For me, the hardest part about being pregnant has only come during the final trimester when the bump gets really big. I get body aches, tend to be a little clumsier and do get tired really easily.

Looking at the bright side, I do get

I get this question a lot from family and friends. To be honest, I haven’t had any real food cravings during the whole of my pregnancy.

Occasionally I have only wanted fast food, only cold food sometimes and then only wanting something sweet, so nothing too far fetched. Of course I have followed sensible advice on what not to eat, so I do miss having my fix of sashimi, medium rare steak and sunny side up egg!

What trimester of pregnancy has been the easiest for you?

The easiest would be during the second trimester. The fatigue seems to be gone and I have a lot more energy; plus the bump wasn’t too big yet, so I can still move around quite swiftly and easily during this stage.

It’s amusing to see the attention your bump gets you with all the “please be careful”, “I’ll pick that up for your”, “I’ll carry it for you”. I love how everybody around me is so sweet!

What are the perks of being pregnant?

You almost always get what you want! Haha! Apart from the majority of the time your mother stops you from getting some fancy, expensive baby stuff; your husband stopping you from getting too overboard with cute baby cloths! My husband also handles all the household chores now, so I hope this continues until our daughter turns 21!

How has your interaction with your baby gone?

I have a very active baby, she have different movement patterns for every different trimester. During the first trimester, she mostly flutters around. Second trimester is more fun when she can punch and kick

box you, that’s also the stage where her hearing starts to develop. So we tend to play music for her and she’ll be moving around a lot. As for me, I’ll poke her back whenever she kicks, which she’ll respond with more punches. In the last trimester, as she’s getting bigger, she’ll just squirm and wiggle with occasional punches, the husband and I just like to feel her slow movement. My husband likes to tell her whenever he’s going to work and she’ll be squirming, which is quite amazing to feel.

What changes are you making in your home to prepare for the arrival of your child?

Basically nothing much changes, apart from getting additional furniture for the baby. Child-proving the house can come in a few months’ time as we cope with baby’s learning.

What’s the best advice you would offer to other women about pregnancy?

Try not to worry too much and take one day at a time. I didn’t read any pregnancy related books during the whole pregnancy as I reckon all pregnancies are different. With all the available information in the books, I’ll just worry about what’s not and not be able to fully enjoy the pregnancy journey. I’m lucky in the sense that my family, friends and colleagues have been down this path and they have shared a lot of experiences with me.

It’s good to be aware of what your body is going through and having regular check-ups. Always trust your instincts and if you reckon things don’t feel right, it’s best to seek medical attention.

Also I would advise not to go overboard with baby stuff as babies do grow up quite fast. It’s really a piece of advice that’s hard to adhere to with so much cute baby stuff in the market and especially with all the sales going on! 

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Jul–Aug 2015

+Life Inspired

ANY MESSAGE TO OUR READERS?

I’ll like to say thanks to the people around me, my family and friends, especially my husband for always being so attentive during this whole period.

It’s an experience husband and wife goes through that change the dynamic of the relationship, for the better. Not only did we become closer in our partnership; as a wife, I do see my husband grow into a more fatherly figure with more planning is his life direction, be it in his career or family perspective. There will never be the right time to start a family, but having one will make an enormous positive impact in your life.

40 PLUS Jul–Aug 2015

Life Inspired+

FEATURING: Ho Mei Hui HUSBAND: Chong Jou Tian PHOTOGRAPHER: Jerome Wong

PLUS 41

Jul–Aug 2015

+Life Inspired

THE BEAUTY OF PREGNANCY WITH

NAME:

CURRENT TRIMESTER OF PREGNANCY:

FIRST FELT YOUR FIRST BABY KICK:

EXPECTED DELIVERY:

NAILA

3RD

18TH

AUGUST

IBRAHIM

TRIMESTER

Please share with us how you found out that you were pregnant and how you felt upon discovering the exciting news?

I found out I was pregnant when I was abroad for work. I’d been preparing as usual for my monthly visit from “Aunt Flo” and had symptoms consistent with it like cramps, headaches and tiredness — nothing out of the norm. My cycle is usually early or late by a day or two so I thought it’d give it some time but then a week or so passed and I thought maybe it was time to go to the pharmacy and get a pregnancy test to check. I took the test and lo and behold, it came back positive!

To double check I went out and bought another test to try the next day and it also came back positive.

42 PLUS Jul–Aug 2015

WEEK OF PREGNANCY

I think gratitude was my first reaction when finding out. So many women all over the world have difficulties in conceiving and having a family so this was indeed a blessing and a gift for me and my husband.

Can you share with us the stages and symptoms you have gone through?

The first trimester — expect some nausea and fatigue. I know it’s called ‘morning’ sickness but it can strike any time of day. Some mothers might experience some vomiting and as a result, might not have the appetite to eat. But do remember to try and keep yourself hydrated and well fed nonetheless. It’s also time to think about which clinic or hospital

2015

you would like to go to for your antenatal visits and making sure you take professional medical advice, for example if you need to take any medication or additional vitamins.

The second trimester — what many call the honeymoon phase.

Now that the crucial first trimester is complete, you should now be relatively free of your initial nausea and fatigue and start to regain your energy back. Most doctors would permit mothers to travel from the second trimester provided you do not have any complications, so take this time to travel and go on holiday with your husband if you can! It would also be a good time to start doing some pregnancy safe exercises such as brisk walking, swimming

Life Inspired+ out on my face. So most days, I would be quite tired at work and so wasn’t able to give 100% in terms of my energy levels and performance. But this changed as the pregnancy progressed towards the 2 nd and 3 rd trimesters and my energy levels went back to normal.

My best advice is to be open and transparent with your boss and co-workers about your situation.

If you feel unable to cope, ask for some extra time for deadlines or a bit of leeway in terms of your schedule and workload. The 1 st trimester is the most crucial time for you and your baby so don’t feel bad about asking for help and understanding when you need it, especially for first time mummies!

What are your most unforgettable moments during pregnancy?

and prenatal yoga. Also start investing in some maternity clothes as you are expected to gain a bit more weight in this trimester.

The third trimester — say hello to the nesting phase. You’re in your final stretch of pregnancy and they’re not kidding when they say this is where you’ll start tripling in size. You’ll notice your belly growing at an exponential rate so don’t forget to apply any oils and creams for stretch mark prevention.

Your hands or feet may become swollen so try to minimize standing or walking for long periods of time.

This is also considered the best time to prepare items for the baby and the nursery. Baby shopping is super fun and 40 weeks will come around sooner than you think!

What’s been the hardest part about being pregnant?

I think juggling work is the most difficult for me, especially during the 1 st trimester when you’re still adjusting to so many changes in your body. Although I didn’t have morning sickness in a sense that I didn’t throw up or vomit, I did experience bouts of dry heaving and fatigue, especially in the afternoons and evenings. I also found it hard to sleep continuously at night and had acne breaking

I think most parents would agree that the most unforgettable moments during pregnancy would be when you and your husband first hear the baby’s heartbeat, feel the baby moving and kicking and also whenever you see the baby during ultrasounds. These moments are truly special and nothing can quite compare to the feeling of knowing that in a few months’ time you’ll get to meet your little boy or girl.

How has your appetite been and have you had any food cravings?

You are eating for two that’s for sure but just don’t overdo it! I had the Doctor remind me to maintain an exercise routine and to eat healthily throughout my pregnancy. Stock up on your greens and calcium intake, ladies!

In the 1st and 2nd trimester of pregnancy, I craved a lot of lamb and Malay food. So my husband would drive out to get me laksa Johor or lamb mandi with rice. As I approached the 3rd trimester, I started to look for anything with oreos and nutella. I also craved bubble teas, cookies and donuts from Krispy Kreme (which unfortunately we don’t have in Brunei!).

Have you tired any form of prenatal exercise?

My cousin, who has been practicing yoga for a number of years, recommended me prenatal yoga. She had lent me her prenatal yoga DVD for

me try and I then decided to join some prenatal yoga classes with I attended every Sunday. You do need an experienced prenatal instructor, who can advise you to make the necessary modifications to the yoga positions so that you can find a position that’s comfortable for you.

Prenatal yoga is not meant to be strenuous or painful but will help you a lot with your breathing and for me, it relieved a lot of my back pain. I would highly recommend prenatal yoga to all interested mums!

Have you tried to interact with your baby?

My husband and I normally like to talk to the baby. This was especially so in the second and third trimester of pregnancy, when you can get a feel for the baby’s routine — when he or she is awake or sleeping and you can feel them respond to your voice or certain sounds like music. I also like to read the Qur’an or play the Qur’an from the radio for the baby.

What’s the best advice you have received about your pregnancy and from whom?

Take it easy and get as much support as you can in terms of information by reading books, asking questions from your doctors and midwives, your family and your friends. This is one of the most exciting times of your life so cherish every moment.

I am incredibly grateful to have my mother, my mother in law, grandaunts, aunts and cousins who have a wealth of advice and knowledge to share on pregnancy and children. My cousins have especially been a big help in advising me on what to prepare for and buy for the baby, the best books to read, the best postnatal treatment and general tips on being a first time mum.

The best advice they’ve all given me is to “put your feet up”. I think they mean it in a literal sense that mummies should rest as much as possible but also not to be too stressed or tense and to take things easy. InsyaAllah a calm and happy mum means a calm and happy baby. 

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Jul–Aug 2015

Focus+

10 PRACTICAL PIECES OF ADVICE FOR N EW MUMS BECOMING A MOTHER FOR THE FIRST TIME DOESN’T HAVE TO FEEL OVERWHELMING

B

ringing a new life into this world can of course be somewhat of a stressful experience, but if you prepare for your baby’s arrival with care and take heed of some of our tips below, hopefully you can reduce any anxiety following childbirth and spend more time enjoying the wonders of the new life you have brought into this world.

1

BE SELECTIVE WITH THE ADVICE YOU RECEIVE

The first thing you’ll notice, once your belly announces your impending motherhood, is how the entire world will have an opinion to share with you, whether you ask for it or not! It will quickly become apparent how many of these opinions offer

conflicting advice, so you literally don’t know what to believe at times.

That’s why it is important to learn the art of selective reading on researching the answers you want, understanding the options and focus on raising your child the way you would like to, instead of how everyone else thinks you should.

Just smile, thank everyone for their input and carry on with being the mum you want to be.

2

if something’s wrong — and you’ll be amazed how quickly you can wake to answer the call.

GET ENOUGH SLEEP

Being a new mother doesn’t mean you have to become a martyr. You don’t have to try and stay awake every minute of the night, just in case something happens to your baby. Your child will let you know through crying

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Focus+

3

DON’T SPEND A FORTUNE ON BABY CLOTHES Breastfeeding is beneficial for both babies and mothers. Breast milk builds up the immune systems in babies, while reducing the risk of postpartum depression and breast cancer.

It is wonderful that you want to show your newborn how much they mean to you, by showering them in tons of new clothes, but the truth is most of these your child will never get to wear.

It will take your baby no time at all to move on to the next size, so it’s best to stick with the clothes you’ll most likely receive as gifts from friends and family.

Invest in nappies instead — you will need hundreds of them.

4

DON’T WASTE MONEY ON TOO MANY TOYS

Your baby will need a lot of items in their first months of its life — nappies, wipes, bottles, a bassinet or crib, a car seat and so on.

Toys don’t make this list for a very basic reason: all newborns do is eat, sleep and poop! Get your little one a child-approved teddy bear for the night and a few colorful, squeaky toys for the day. Anything extra will most likely catch dust in the garage for years to come.

5

BREASTFEEDING ISN’T ALWAYS EASY

Breastfeeding is of course best for baby, but for some mothers, despite much perseverance, it just doesn’t work out. It can be extremely painful and uncomfortable, especially if you aren’t producing enough milk, and in if that does happen, then don’t be afraid to consult with your doctor or nurse about an appropriate formula milk for your baby.

6

ACCEPT ANY HELP YOU CAN GET

Being a new mum can be incredibly time-consuming, which is why you shouldn’t hesitate to ask for and accept help any time you can get it. Friends and family will be falling over themselves to come and see the new arrival anyway, so let them keep an eye on them while you take a shower, cook or clean around the house. It’s also the perfect opportunity to ask them if they wouldn’t mind picking up groceries for you on their way over.

DRINK LOTS OF 7 WATER AND HAVE BALANCED MEALS

You’ll be surprised to realize that eating for two doesn’t stop the moment you give birth. In fact, your newborn will be far more demanding on nutrients now that it can voice its cravings with soul-shattering cries. Always keep a large bottle of water beside you and remember to eat every few hours. However, keep in mind that this is not a free pass for unhealthy, junk food.

Remember that part of what you put in your body still gets into your baby’s body through breastfeeding.

8

DON’T FEAR YOUR FEELINGS

Mood swings and postpartum anxiety are common among even the most experienced mothers, not just the new ones. It will take a couple of

weeks for your body to recover after birth, so expect to burst into tears, feeling agitated or frustrated and shout at your loved ones (or even yourself ), until your hormone levels return to their normal values.

LISTS TO 9 MAKE KEEP TRACK

Having a baby is no walk in the park and when you find yourself struggling to multitask between cooking, taking care of a baby, working and maintaining your sanity, you can find that your capacity to keep everything in mind that you need to, can be greatly diminished.

If you want less stress for the first few months of your child’s life, keep a notepad

handy and jot down anything you need to remember to do as soon as you can, because any moment that cry for attention from your little one happens, you’ll be distracted and it’s easy to lose track of things.

10

RELAX AND MAKE TIME FOR YOURSELF

Last but not least, remember to relax every once in a while. Take a deep breath and realize that everything is in control, you are doing great for a new mum. So shake off the nervousness, open your eyes wide and enjoy this amazing experience.

DID YOU KNOW? Although a newborn automatically becomes the top priority in a mother’s life, don’t neglect your own health. Afterbirth recovery is an important process and you shouldn’t rush back into work or physical labour for at least 4–6 weeks. If you’re still experiencing any postpartum bleeding after 10 days, consult your doctor without delay.

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Jul–Aug 2015

+Fitness

EXERCISI NG WH ILST PREGNANT ENSURE YOU FIND THE APPROPRIATE LEVEL FOR MAXIMUM RESULTS WITH MINIMUM RISK FOR BOTH YOU AND YOUR BABY

50 PLUS Jul–Aug 2015

E

very mother-to-be wants their baby to be born as healthy as possible, so it is important to realise that taking a healthy approach to pregnancy will minimise the potential for any adverse impacts on mum or the baby. Strong scientific evidence shows that there is minimal risk in undertaking exercise during pregnancy (up to ‘moderate intensity’ physical activity for most cases), with such activities not increasing the risk of low birth weight, preterm delivery or the chance of early pregnancy loss.

The benefits of having regular exercise, in terms of being more energised, less susceptible to illness and having an elevated mood are just as valid during pregnancy as at any other time in your life, so there is no better time to embrace it!

Of course, for those who have not taken much physical exercise before becoming pregnant, it is not advisable to suddenly decide to launch into a full-on ‘workout’ regime — the key is any additional exercise can only assist in a healthier pregnancy — helping to produce a healthier baby.

So let’s take a look at some guidelines on the appropriate exercise you’ll need to undertake, to stay fit and healthy for both you and your coming child.

CHOOSE THE MOST APPROPRIATE LEVEL FOR YOU According to the professionals at the World Healthcare Organisation (WHO), the recommendations for pregnancy are that: ©© Healthy women who did no exercise prior to becoming pregnant, should start doing light to moderate intensity exercise activities only in the second trimester. They should slowly increase the length of the activity, but this should be for no longer than 30 minutes at a time.

Fitness+ ©© Healthy women who are habitually engaged in moderate intensity aerobic exercise, should continue to do so and at their normal weekly rate but preferably spread throughout the week. ©© Healthy women who normally engage in vigorous intensity aerobic activity, can continue during pregnancy, provided they remain healthy and discuss with their health-care provider how and when activity should be adjusted over time.

The key is to always take advice from your professional healthcare provider, to ensure you are undertaking the most appropriate and safe type of exercise, at each and every stage of pregnancy.

Unless you previously suffer from any adverse health conditions and there is a medical reason to avoid physical activity during pregnancy, it is always advisable to keep relatively fit and active during all trimesters, as well as after the baby is born.

©© Cleaning around the house with vigour (but avoiding strenuous activity) ©© Swimming (relaxed intensity, preferably in a pool) ©© Gentle stretching exercises (for muscle strength) ©© Pilates (low intensity) ©© Isometric stretching (low intensity)

MODERATE INTENSITY EXERCISE ©© Walking briskly (including outdoors uphill and quickly upstairs) ©© Swimming or snorkelling (moderate intensity) ©© Aquarobics or aquanatal classes ©© Social dancing ©© Aerobics (low intensity) ©© Low impact cardio workout ©© Shopping for groceries (walking and carrying a medium load) ©© Cycling

EXAMPLES OF APPROPRIATE PHYSICAL ACTIVITY Whichever level you are at, there is strong evidence that partaking in any form of exercise can be beneficial for you and your baby during pregnancy. Some of these are not even too physically exerting, so see what you are most comfortable with — and if you do no exercise at all or little light intensity exercise, see if you can undertake at least one ‘moderate intensity’ exercise if you are able and advised to by your healthcare professional:

LIGHT INTENSITY EXERCISE

©© Jogging ©© Large household tasks in general (cleaning & vacuuming, food prep & cooking, ironing) ©© Weight Training (more repetitons and less sets)

VIGOROUS INTENSITY EXERCISE NOTE: Only to be undertaken if advised by your health care professional that it is safe and appropriate to do so. ©© Running ©© H.I.I.T. ©© Swimming (high intensity) ©© Football, Netball & Hockey & other outdoor field sports with collision potential

©© Meditation (sitting quietly at home or taking time out at work)

©© Horseback riding

©© Standing more often whilst at work (avoiding any strain whilst leaning down to your desk)

©© High impact cardio workout

©© Walking more (around your household, strolling outdoors, parking car further away from destination, walking up stairs a little more quickly)

©© Martial Arts ©© Diving/Windsurfing/Surfing ©© Isometric stretching (maximal intensity) ©© Weight training (max workout increasing sets)

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Jul–Aug 2015

+Health

ON E OF TH E BEST R EASONS TO BR EASTFEED: IT R EDUCES TH E PROBABI LITY OF BR EAST CANCER

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reast cancer is the most common cancer in women worldwide and whilst rates are generally lower in Asia than in the West, unfortunately it is still the most highly occuring of all cancers affecting women. Sadly, most people do not understand the basics of the disease, failing to take the necessary steps to reduce the risk of it occurring or to treat it a timely manner, so here is an overview and some steps to reduce the risk of it occurring.

UNDERSTANDING BREAST CANCER Sitting right on top of the chest muscles, the breasts are composes of several components, such as nerves, blood vessels and mammary glands.

Cancer is the state when the cells of the patient multiply in an uncontrolled fashion, at a certain location.

Starting off as small lumps, breast cancer takes place mainly in the mammary glands or right inside the milk ducts of these glands. Although the cancer could stay in one location, it may also find its way around the patient’s body. When the cancer travels to other spots of the body, the cancer is referred to as ‘metastatic’.

More than 65% of the time, breast cancer occurs in women who are older than 50, but it can strike at any age after puberty, and unfortunately often in lower ages here in Asia.

© ©Any visible changes in the breast/breasts. © ©Strange discharges from the breast/breasts.

Like all cancers, the earlier you detect it, the better chance you have of successful treatment. If any of these symptoms appear, then it is always advisable to go for a check up as soon as possible.

Although there are no absolute answers as of yet, experts tend to agree that it is a combination of factors during breastfeeding that help protect breast health, by limiting the risk factors:

THE CAUSES OF BREAST CANCER

© ©making milk 24/7 limits the breast cells’ ability to start uncontrollably multiplying

The reasons can be many and varied, with research not yet finding any specific reason. It has been noted that the risks of breast cancer increase with age and women with a family history of this disease have at least double the chance of also getting it. Those who have already had other cancer or benign tumors in their body before, have unfortunately a higher risk of acquiring breast cancer too.

© ©most women have fewer menstrual cycles when they’re breastfeeding (added to the 9 missed periods during pregnancy), resulting in lower estrogen levels

A healthy and balanced diet is also an important factor is preventing cancer, with research suggesting that obese women and those with a higher intake of unhealthy fats have an increased chance of acquiring breast cancer. The same applies to women who regularly ingest alcohol or who smoke.

Although it is almost impossible to tell during the early stages of breast cancer, there are a few symptoms that can give you a heads up:

Studies have led to the discovery of two genes that occur in one out of every 200 women, with these markers indicating a higher chance of suffering from the disease.

Researchers have also found the link between increased chances of occurrence of breast cancer and increased exposure to the hormone estrogen.

© ©The formation of a swelling or lump in the underarm or your breast, which does not go away, even after your menstrual cycle is over.

THE LINK BETWEEN BREASTFEEDING AND BREAST CANCER

© ©Pain or soreness in the breast/breasts.

Much research has been done over the last decade and the majority of

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studies have indicated that the risk of breast cancer is lower for mothers that routinely breastfeed, with those that do so for at least 1 year, seeming to have the greatest reduced risk.

© ©many women tend to eat more nutritious foods and follow a healthier lifestyle (limiting smoking and alcohol use) while breastfeeding

BETTER FOR YOU, BETTER FOR BABY It’s suprising, but scientists still do not fully understand the biology of breast milk and how it actually works! However, evidence continues to mount that breast milk is a live substance full of immune-promoting and anti-inflammatory compounds, helping develop the immune system and a healthy digestive system in the child. Research shows that breastfed babies have more immune cells that target and destroy potentially cancerous cells, with a reduced risk of developing childhood cancers such as leukemia.

Living a healthy lifestyle reduces your chance of developing all types of cancer, but combined with breastfeeding, the risk is further reduced for breast cancer in particular, with the added benefit of giving your child the best start in life and reducing their risk too.

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TH E MYTHS ABOUT BR EASTFEEDI NG FIND OUT THE FACT FROM THE FICTION IN OUR GUIDE TO SOME OF THE MOST COMMON CONCERNS

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reastfeeding is a natural way of nurturing a rewarding and emotional bonding between a mother and a child. Nursing not only provides your baby with food, it also provides comfort, warmth and security. Many new mums are naturally worried around what you should or shouldn’t do, with plenty of ‘old wives tales’ around and conflicting advice from friends and family, so let’s take a look at some of the most commonly asked questions.

Will ‘confinement food’ reduce my milk supply and does ginger based food make my milk spicy and my baby gassy?

Food sensitivities in breastfed babies are not nearly as common as many breastfeeding mothers have been led to think. Only a small amount of what you eat actually gets transferred to your milk supply. Cow’s milk products are the most common problem foods and the only foods conclusively linked by research to fussiness/gassiness in babies, but some babies do react to other foods.

When you are in confinement, you will need a balanced diet to aid in wound healing (if you have had an episiotomy or caesarean). It is also important that you have sufficient liquids as breastfeeding will make you feel thirsty, as your body needs the liquid as breastmilk is almost 90% water. Your nurse may advise you to stay clear of any ginger based diet for at least two weeks if you have had a caesarean, at least until the stitches are properly healed.

Health+ Can I still breastfeed if I am pregnant?

Tandem nursing is naturally acceptable. There may be a slight tenderness at the breast when nursing, due to the change in hormones, but that should not be a deciding factor to wean off breastfeeding unless you are experiencing heavy spotting, had a previous history of pre-term labour, a series of miscarriages or any other medical history that indicates a weak uterus. Even when your baby arrives, you can still continue on to breastfeed your eldest nursling and your new-born baby. Just make sure that your new-born receives his feed first before nursing your older child. Your body will naturally produce enough milk for both your children. Breastfeeding is a personal and special relationship and weaning should be of a mutual nature between mother and child.

Can I still breastfeed when I am sick and on medication?

Always take advice from your doctor or nurse before taking any type of medication whilst breastfeeding. Fortunately, a majority of the regular cough, flu and antibiotics medication are generally well tolerated in nursing mothers. For other medications, caution must always be taken when it comes to pregnant and nursing mothers because there are few clinical studies done, as it’s extremely difficult for pharmaceutical companies to simply try out new drugs in case of complications at such a sensitive time. While you are breastfeeding, your body is also producing the natural antibodies in response and this will be passed on to your baby. There will be a risk that your child will contract the flu/cough/fever too but at the same time, he will receive the antibodies that your body is making and that will reduce, if not prevent, it from aggravating the symptoms further for your child.

Is my baby hungry because he cries all the time? Is it a sign that I do not have enough milk?

Babies cry for a lot of reasons and it does not mean that they are hungry all the time. Crying and rooting are their primitive survival

skills until their speech and motor reflexes are matured. Babies will cry if they want to be held. They will also cry if they are feeling cold or hot or uncomfortable in whatever position they are in.

Your baby will also cry when he feels alone and is calling you to pick him up to be in your arms.

Until then, crying will be their only mode of communication with you.

Should I be worried I am not producing enough milk as I couldn’t express the full amount today?

How a baby latches at the breast and how a breast-pump expresses milk are totally two different mechanisms. A baby uses compression to get milk while a breast-pump uses a vacuum suction. These two methods will give you different results. Unlike a feeding bottle, our breasts do not have any volumetric measurements to indicate how much milk we are producing. What is being expressed out by the breast-pump is not an exact indication of how much milk the breast is producing.

Our milk changes in volume and nutrient composition at any time of the day and with our overall health and emotional wellbeing.

Hence, what is being expressed out by the breast-pump does not indicate how much milk your body is producing.

Do I have to wipe my nipples before and after each feed for safety?

Breastmilk is sterile, as nature intended it to be, so your baby will not get food poisoning by nursing at the breast. However, your new-born can contract an upset tummy expressed breastmilk is contaminated during handling or improperly stored, so always follow the sterilisation and storage instructions for expressed breastmilk.

Should I be worried I have no milk as my breasts feel soft and empty?

Breasts are meant to be soft and pliable. The only time when your breasts are engorged and hard is when milk is not being emptied enough from the breasts. Often enough this leads to a series of uncomfortable breastfeeding

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+Health experiences and chain of events which can include mastitis (when antibiotics may be needed to clear up the infection), sore nipples, or baby is unable to latch properly (in which the bottle will then be introduced). The more often your breasts are emptied, the more milk your body will produce.

Am I a failure at breastfeeding as my friend produces far more milk than me?

The amount of milk each mother produces varies. It varies depending on the time of the day, emotional well-being and overall state of health. Women have varying amounts of breast tissue and bigger breasts don’t always mean the ability to produce more milk — in fact a mother with a smaller cup size may produce more than someone with a larger one. A mother who has flu, or finds herself pregnant, or has just started her period, may find that there is a slight dip in her milk supply. If suffering from has an underlying health condition (such as polycystic ovarian syndrome or any thyroid health issues), that too will affect the volume milk supply.

The amount of milk produced by individual mothers are in response to her child’s’ need. It is a very special relationship and it is tailor made to her child alone, so there is really not much point in making comparisons.

Will I be able to breastfeed as I have had breast surgery in the past?

Depending on when you had your surgery, the type of surgery and the area where the surgery was being performed, breastfeeding is still possible. Time is needed for your milk ducts and tissues to regenerate. The longer you had your surgery, the higher your chances of having a regular breastfeeding relationship. Otherwise, breastfeeding can be assisted with a Supplemental Nursing System (SNS) with donor milk under the supervision of your attending physician until breastfeeding is normalized.

It is hard wired in us to feel stressed out and anxious whenever our baby cries, so don’t worry as this is nature’s way of ensuring that our baby’s needs are met and attended to. There will be times when you will feel tired, frustrated and at times, angry, but rest assured it will get easier and there will be a shelf life to it. Your breastfeeding relationship can be 2 weeks, 3 months, 18 months, or even 4 years! The main thing is to try your best to enjoy this uniquely special time in your life.

ABOUT THE AUTHOR Maureen Fletcher is a mother of 2 children and a Certified Lactation Educator Counsellor, a member of La Leche League and the Australian Breastfeeding Association. She is also a volunteer Global Committee member with the International Lactation Consultants Association for Multilingual Publications.

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